Close-Grip Barbell Skull Crusher to Behind the Head
Differentiation: Mechanics
This variation of a Lying Triceps Extension is unique from other Lying Triceps Extension exercises. Here is how: the placement of the weight directly behind your head | keeps constant tension on your triceps. This is different from Skull Crushers where you lower the weight to your forehead. The constant tension on your triceps increases their strength and definition. You also hold the bar with a close grip. Using this hand position targets and develops the medial head of your triceps.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain a fixed-weight barbell.
3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Grasp the bar with your hands six inches apart, with your palms facing forward.
6) While holding the bar, sit on the bench.
7) Place your feet flat on the floor, wide apart for stability.
8) Bring the bar with you as you lie down lengthwise on the flat bench.
9) Position the bar so it is directly behind your head with your arms nearly fully extended.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale while bend your arms at the elbows to allow the bar to gradually drop below your head using an arc motion...
3) ...until your upper and lower arms form a 90-degree angle.
4) Once your upper and lower arms form a 90-degree angle,
5) ...back upward to its starting position.
6) ...inhale while you flex your triceps while pushing the bar
7) Hold the contraction for a count of one second.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows inward, which will concentrate the maximum amount of potential tension on the triceps, allowing for maximum effectiveness.
Keep your upper arms stationary and focus on only moving your forearms.
Keep your elbows pointed forward.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Alternatively, if you have a partner, he can hand the bar to you - after you lie down.